Rings Muscle Up

  • Start in a dead hang hollow body position with shoulders glued to your ears
  • Hands are turned out and in a false grip
  • Initiate movement by pulling your shoulder blades back and down and making your neck long
  • Make sure ribs stay down, abs and butt on
  • Follow through with a pull and allow hands to rotate freely as you direct your hips towards the rings
  • When the pull reaches its peak, transition into a dip by sending the head up and over the rings while raising the toes up
  • If done correctly this should look like a sit up done around the rings
  • Once in the hole of the dip treat the rest of the movement as a regular ring dip
  • Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position